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31 posts from October 2008

October 31, 2008

Halloween WOD is over Tomorrow we will be going Heavy with some Thrusters!!!!

Not a bad day, we received some new equipment and enrolled two members! But where the hell was everyone???? I think the answer is that it is Halloween and a .COM rest day so many of you thought you should take it off. No big deal lets just hit it twice as hard tomorrow!

Schedule for Tomorrow:

9:00am regular class

10:00 YOGA!!!!!!!!!!!!!! with Ritu!!!


Tomorrow's Workout:

Thruster 1-1-1-1-1-1-1 reps

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I did this workout the last time it came up and its bad ass!!! We will enjoy this one!


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Ashley and Lee competiting as usual to see who wins!!

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Matt hittin up some push presses after a week or so off 

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Results from Today

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Charlene, our second most newest member! Charlene says she has tried everything when it comes to fitness but normally gets bored and sees little results. Well, I told her those two things won't happen with Crossfit. Everyday is a new challenge and the results come quick!

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Melinda is Crossfit Santa Clara's newest member! Melinda is a personal trainer at a globo gym but is looking to switch things up and come on over to the good side of Crossfit. Please introduce yourself when you see Melinda or Charlene, welcome to the family guys!!!

See you guys Tomorrow

October 30, 2008

Tomorrow is a .Com rest day, we will be doing the "Trick or Treat WOD"

I know I know, what the hell is a trick or treat wod????????? Well here it is,


Tomorrow's Workout:

Due to the fact that it is Halloween I thought it would be fun for you guys to pick your workout out of a hat like trick or treating. The way it will work is that the first person that shows up to each class will reach in a hat and pick out a random workout, whatever it is you guys will do. If you want to pick the workout out of the hat just make sure to show up early.

The workout for tomorrow can be anything, just come prepared to have fun!!!!

Schedule for Sat:

9:00am Regular Class

10:00am Yoga


Demo of a potential workout for tomorrow:

Damn Globo Gyms!!!!!!!!!!!!!!!


Zone Diet Info:

I have been asked many times for the zone chart that is up on our wall, here is a link to it.

Zone Diet Info

Crossfit Santa Clara's first testimonial!!!!!

Or something close to one at least. Compliments of Dev who posted this on our comments section a few days ago.


So I'm pretty much the laziest person ever.
I hated PE so much growing up that, once I finished school, the only exercise I got was walking between bus stops. When I got a car that ended as well.

At some point I realized that this probably wasn't good for me so I started visiting some gyms. The 24 Hr. Fitness I looked at was cheap to join but it was so dirty and smelly and miserable that I only went once. A friend suggested CrossFit so I checked it out. The environment was way better, the constantly changing WODs kept me from getting bored, and it soon became part of my morning schedule.

I recently had to take a break for two weeks because of a (non-crossfit-related) injury and was very surprised to realize that I really missed coming in. This, after years of avoiding any exercise whatsoever!

Jason, you and the crew have made me a crossfit-aholic.
Hey, the first step is acceptance right? :)



Pictures from Today:

IMG_2854 3:30 CrewIMG_2857  4:30 CrewIMG_2860  5:30 Crew  IMG_2862  Results

Morning and afternoon crew, I will never forget picks of you guys again, I'm sorry


Damn we had a ton of people under 20 minutes which is great, keep up the good work guys!!! Everyone is making huge improvements!!!

See you all tomorrow!!

October 29, 2008

Angie Angie Angie Angie Angie Angie!!!!!!!!!

So the heavy lifting days seem to be over for now, tomorrow we have a kick ass met con workout set up. I took today off and am ready to hit it hard tomorrow!!!!

Our GHD machines are still broken, I have contacted the company and everything should be solved soon. I will update you guys as soon as I hear more from the company of what went wrong with our machine.


Workout for Tomorrow:


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

You must finish Pull ups before you move on to Push ups then finish Push ups before you move on to sit ups and finish sit ups before you move on to squats.


Few Pics from Today:

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Jackie landing a push jerk

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The 3:30 Crew....wow we might be moving out sooner than I thought

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Gotta give Trevor a shoutout for showing up everyday and doing workouts on his own do to a shoulder injury that limits some of his activity. It takes a lot of motivation to do workouts on your own, keep up the good work!!

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5:30 Crew, thats Nick on the right landing a few of his first push jerks

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Results from Today, damn!!!!! Look at these results guys, we are killing workouts!!!! Everyone is Pr'ing and busting out ridiculous numbers.

Crossfit Santa Clara is going for the Affiliate Cup!!!!!!!!!!!!!!!!!!!!!!!!!!

See you all Tomorrow!

October 28, 2008

Hope your shoulder's are rested up and ready to go for tomorrow!!!

I want to begin by saying Congratulations to Bruce for getting his first Muscle up after 1395 tries!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Seriously, Great job Bro!!

Quick note: One of our GHD machines broke today so we will not be able to use them tomorrow. More on that after I talk to the company tomorrow morning and see what they say.

One of my favorite muscle up videos, watch how slow BJ does these, are you kidding me!


Workout for Tomorrow:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Pictures from Today:

Crossfit 001 Crossfit 002      Crossfit 005  Crossfit 006  Crossfit 007  Crossfit 008  Crossfit 009  Crossfit 010  Crossfit 011 

A ton you guys Pr'd today which was great to see, hopefully tomorrow will be the same way.

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The morning crew making some faces

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Results from Today

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Herm from Crossfit Los Altos taking over our stretching session, thanks again for coming by today!!

See you all Tomorrow!

October 27, 2008

Heavy Squat Cleans Tomorrow!!!

I know I've said this before, but the benefits of learning a proper clean are unbelieveable. No only do you aquire a new skill but the clean also incorporates many of the:

10 Components Of Fitness

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, speed, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body.

By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system.

Power and speed are adaptations of both training AND practice.

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - The ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the body's center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.


Tomorrow's workout:

Squat clean 1-1-1-1-1-1-1 reps

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A short demo of the squat clean:

Pictures from Today:

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Results from the Total on Sat.


Results from Today


Crossfit Santa Clara's newest member, Anthony. Anthony comes to us from a globo gym background but has recently gotten a little bored with the bi and tri workouts which brought him over to Crossfit. Anthony has a lot of potential, lets just see what he will do. If you see Anthony around please welcome him to the club. Welcome to the family!

See you all Tomorrow!


October 26, 2008

.COM Rest Day Tomorrow, we will be making up a WOD we missed

Tomorrow is a .COM rest day so as usual you will be making up a workout you missed this week. For many of you yesterday became a rest day since we were not open so I am expecting that many of you will be making up yesterdays workout.

Some updates:

I will be adding a class at 6:30 pm during the week starting around mid November

We will be having a yoga class at 10:00am on Saturday

New equipment is coming in this week

Does the current schedule work for you guys?????? For the past 4 days I have only had 1 person show up at the 7:00am class and 10 people at each of the 3:30, 4:30, and 5:30 classes?? Should I push back the 7:00am class to around 9:00am since I have had some demand for that or do we need to make it earlier??? Please let me know by leaving a comment in the comment section.


Workout options for Tomorrow:


21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.


"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.


Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.


Don't choose the one you like, choose the one you would suck at!!!!!!!! This is the only way you guys will become as fit as possible.


"Brian MacKenzie on Short and Fast vs Long and Slow", CrossFit Again Faster - video [wmv] [mov]

Globo Gym's are for Socializing!!!!!!!!!!!!!!!!!!!!!!!! Try Crossfit!


See you all Tomorrow!

October 25, 2008

Guest Star Austin B. killin it today teaching the Snatch! Elizabeth tomorrow!

A big thank you goes out to Austin B. from Crossfit Unlimited for showing up and helping everyone learn how to snatch, I know he helped me. The funny thing is that Austin came in with the expectation that him and I would lift heavy together, well as soon as I found out he was coming I told everyone to come by to learn from one of the best in the area. As a result Austin shows up to a room full of people to teach, as I expected he stepped up to the challenge and helped teach everyone better snatch technique.

Thanks again Bro!!!

Great job today everyone for setting new PR's today on the Total, I forgot to take a picture of the results but will make sure to take one first thing Monday morning.


Workout for Tomorrow:


21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.


Pictures from Today:


 Huey giving some moral support to David


Austin demonstrating the Snatch to Joe


Austin banging out a 225 clean and jerk, he ended up at a 245 clean


Crossfit Santa Clara's newest member, Nicole. Nicole comes to us from a globo/gymnastics background. Watch out for this one, she can already do pull ups, I give it about 2 weeks before she can do a muscle up.


See you guys on Monday!

October 24, 2008

We are going Heavy!!! Crossfit Total Tomorrow!!!!

The .COM workout for tomorrow is great!!! Many of you have never completed this workout before which means that tomorrow will be a great opportunity to see where you stand in terms of strength.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. (Coach Rippetoe)

Schedule for Tomorrow:

9:00AM Regular Class

10:15AM Olympic lifting Class with guest superstar Austin B. from Crossfit Unlimited! 



Workout For Tomorrow:

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

The Rules:

A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two.




Games08MensRun1820Carnage_th  A pic I pulled off Crossfitgames.com, I'm the guy in the middle that looks Dead!! Seriously, that was the most pain my legs have ever been in.

Some Pics from the Day:

IMG_2744  IMG_2745      IMG_2748 IMG_2751 IMG_2749 Steve, you need to stop eating so many vegetables your making the rest of us feel insecure


The 4:30 crew ready to Run!   


Danny's Back!


Bruce, nice Karate kick!


The Results from Today

See you all Tommorow!

October 23, 2008

Hope everyone rested well and are ready for some sprinting tomorrow!!

Not as big of a turn out as I expected today, but overall a successful rest day. Thank you to everyone that showed up and completed a workout they missed.

Schedule for Saturday:

9:00am Regular Class

10:30 Olympic lifting !!! We are going Heavy!!!! with special guest Austin Begiebing from Crossfit Unlimited. This guy's a stud and can teach you a lot, I know its worked for me, so take advantage of him coming by and SHOW UP!!!!



Workout for Tomorrow:

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.


A Parkour video:

Pictures from Today:

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As promised here is the pic of James, welcome to the family!!

See you all tomorrow!

October 22, 2008

.COM rest day, we will be making up a WOD we missed

Tomorrow is a .com rest day meaning that you and I will be making up a workout we missed this week. If you have came in everyday this week then I will have an alternate workout for you which is listed below.

A big thank you goes out to everyone that came in today and ran the 5k. Throughout the day I was worried that many of you guys weren't going to show up considering the fact that by 3:30 we had only 2 people show up all day. My day changed very quickly though with about 25 people running during the 3:30, 4:30 and 5:30 classes.



Workout options for Tomorrow:

Run 5 K

Post time to comments.

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Additional optional workout for those people that have completed all three workouts above:

The Bear Complex demo'd by our good friends from Crossfit One World!

Pictures from Today:

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I also wanted to announce that Crossfit Santa Clara's newest member James enrolled today. However, I was a complete idiot and forgot to take his picture. Therefore I will update his photo tomorrow. James comes to us from a military background but has recently fallen off of the workout path and is ready to get back on. James is getting married this upcoming year and has his goals set and ready to accomplish! If you see James around please welcome him. Welcome to the family James! His photo will be up tomorrow.


See you all tomorrow!!!!